Engaging in hatha yoga may help you to reduce symptoms of depression. Yoga may work to ease depression in the same way as exercise and relaxation techniques, according to Harvard Medical School. Some strenuous forms of yoga may not be safe for everyone, so check with your health care provider before beginning a yoga regimen.
Identification
Hatha yoga is the most common type of yoga practiced in the United States. It combines physical poses, called asanas, pranayama, or controlled breathing performed in conjunction with asanas and a short period of meditation, or deep relaxation. Asanas are designed to improve health. Proponents at ABC-of-Yoga.com claim that asanas improve muscle flexibility and bone strength, as well as will power, concentration and self-withdrawal.
Effects
Hatha yoga may be helpful in treating depression, but studies of its effect have had substantial methodological limitations, according to a 2010 study published by L.A. Uebelacker and colleagues in the "Journal of Psychiatric Practice." Following a yoga class, participants with depression report less depression, anger, anxiety and neurotic symptoms, according to a 2007 study published by David Shapiro and colleagues in "Evidence-Based Complementary and Alternative Medicine." Hatha yoga may be able to raise self-esteem, found a 1993 study published by Jerome A. Cusumano and colleagues in "Applied Psychology."
Significance
In the "Journal of Psychiatric Practice" study, Uebelacker pointed out several reasons to continue to research this area. Current treatments are ineffective for some people, and they come with risks and side effects. Yoga is also cost-effective and accessible for many people. No adverse effects are reported, except for possibly fatigue and breathlessness, according to a 2005 study published by Karen Pilkington and colleagues in the "Journal of Affective Disorders."
Theory
The biological, psychological and behavioral mechanisms by which yoga may treat depression are plausible. Yoga may work by decreasing physiological arousal through modulating your stress response, according to Harvard Medical School. Yoga may also help improve heart rate variability, an indicator of your ability to flexibly respond to stress. Aspects of yoga, including the promotion of mindfulness and exercise, have been shown to be effective in treating depression, according to L.A. Uebelacker and colleagues.
References
- NCBI Journals: Hatha Yoga for Depression: Critical Review of the Evidence for Efficacy, Plausible Mechanisms of Action, and Directions for Future Research.
- Oxford Journals: Yoga as a Complementary Treatment of Depression: Effects of Traits and Moods on Treatment Outcome
- International Society for Affective Disorders: Yoga for Depression: The Research Evidence
- Wiley Online Library: The Short-term Psychophysiological Effects of Hatha Yoga and Progressive Relaxation on Female Japanese Students
- Harvard Health Publications: Yoga for Anxiety and Depression
- ABC-of-Yoga.com: Hatha Yoga - The Yoga of Postures
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